Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Energy	21.8% 631kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	84.3% 110g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	17% 12g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.38% 0.28g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	45% 17g	38g per day for Men 19-50 years
Protein	41.2% 23g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Kamut	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	82% 6.55mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	178% 4.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62.4% 437mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	6.5% 241g	7% 259g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta vs Cooked Kamut:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 2.4 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs Cooked Kamut:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Calcium than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.3 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Khorasan Wheat have similar amounts of Copper, Iron, Magnesium, Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.2 times more Energy and 1.8 times more Fat than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 3.6 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Khorasan Wheat have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Khorasan Wheat have insufficient amounts of Glucose and Sucrose in 14 oz.